6.27.16 Training Sessions (3)

 

GENERAL FITNESS
MOVEMENT PREP:
10x Balancing Leg Swings, 4-ways
30x German Arm Swings
10/10 Arm Circles
2×5 Band Tears
2×10 Dislocates
5x Tables + 5x Table Rocks
15m Lunge + 15m Bear Crawl
15m Lunge + 15m Broad Jump, “stick and stand”
3×5 KBS/Goblet Squat Combo, climbing
2×5 Burpees
2×10 Split Jumps
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
Jump Letters, 3 reps each:
Z, T, W
2 sets
All at warm-up pace. Focus on being reactive and agile. 
Then:
15m Burpee/Broad Jump +
15m Bear Crawl
4 sets, rest while your partner goes
Then:
6x (3 each) DB Lunges, AHAP +
8x Split Jumps 
1-7 Strict Pull-up Ladder
Round 1 looks like…
6x Lunges + 8x Split Jumps + 1x Strict Pull-up
Round 2 looks like…
6x Lunge + 8x Split Jumps + 2x Strict Pull-ups, etc.
Then:
100x DB Snatch (10:10)
The KB must touch the floor each rep
Males @ 40-50#
Females @ 20-35#
Then:
Cool Down with Deadbugs

 

STRENGTH
MOVEMENT PREP:
10x Balancing Leg Swings, 4-ways
30x German Arm Swings
10/10 Arm Circles
2×5 Band Tears
2×10 Dislocates
5x Tables + 5x Table Rocks
15m Lunge + 15m Bear Crawl
15m Lunge + 15m Broad Jump, “stick and stand”
3×5 KBS/Goblet Squat Combo, climbing
2×5 Burpees
2×10 Split Jumps
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
In your chosen lifts…
55%x3
65%x3
70%x3
75×3
82.5%x3x3
82.5%xAMRAP
Then:
Cool Down

 

 

COMPETITIVE FITNESS
T-Spine Mobility
Then:
30x German Arm Swings
10/10 Arm Circles
2×5 Band Tears
2×10 Dislocates
5x Tables + 5x Table Rocks
15m Lunge / Pistol Combo + 15m Reverse Crab Walk
2×10 KBS, climbing
2×5 One-Arm Bottoms-up Press, climbing
3x (3x Strict Pull-ups + 10x Bar Taps)
Then:
WORKOUT:
6 rounds of…
Elite: 10x UB TTB
Pro: 7x UB TTB
Amateur: 3-5x TTB
Rest EXACTLY 60s between sets
Then:
4×5 Push Press, climbing (from rack)
Then:
2x(6-8) “Koji” Strict Press (attach 1-2 KBs to the BB via jumpstetch bands)
Then:
Every 5:00 minutes x 3 (15:00 mins.)
Row 500m +
12x C2B Pull-ups +
12x AKBS @ 70/53
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Warming up with letters. Jump a "Z." Jump a "T." Jump a "W."

Warming up with letters. Jump a “Z.” Jump a “T.” Jump a “W.”

Then move onto 15m of Burpee/Broad Jumps and Bear Crawls.

Then move onto 15m of Burpee/Broad Jumps and Bear Crawls.

A few DB Snatch...and by a few I mean 100.

A few DB Snatch…and by a few I mean 100.

Cool down with Deadbugs.

Cool down with Deadbugs.

Then, just be a dead bug.

Then, just be a dead bug.